Skid (Marc's) Log

[Skid]

Deadlift
70/155-5
120/265-3
170/375-1
193/425-3,3,3, - @ 80% of training max
163/359-5,5, - @ 65% of training max

2 count pause bench - This training block has me benching and squatting 2 days in a row
Bar-10
70/155-5
120/265-4,4,4, - Paused these for a 3-4 count

Squat
Bar-5
70/155-5
120/265-5
145/319-5,5, @ 65% of training max

Bench grip seated cable row
135-10
225-10,10,10,

[Skid]

Warm up - 500M row

Paused squat - supposed to be rpe 8
bar-5
70/155-5
120/265-3
150/330-4 - a bit too light
155/341-4 - still a bit light
160/352-4,4, - seemed to have at least 2 reps in the tank

Comp Bench @ 70% of 1rm
bar-10
70/155-5
120/265-5,5,5,5,5,5,

Feet up bench @ rpe 8
110/242-5,5,5,5, had at least 2 reps in the tank, still, a marathon bench session

Deadlift @ 65%
70/155-5
120/265-3
155/341-5,5, getting tired by now

Cable pull down
135-10
225-10
270-10,10,

Surprised this workout went as well as it did. I climbed up and down a 5 story structure at least 14 times today at work while making modifications to it. Of course what I was working on was on the top floor. All this in 30+ celsius heat while wearing Nomex coveralls. Looking forward to going back to an office job in a nice air conditioned office!

[Skid]

2 count pause dead lift - pause directly off the floor
70/155-5
120/265-3
170/375-4,4,4,4,

Touch and go bench - rpe 9
bar-10,
70/155-5
110/242-2
135/297-6,6,6,

Incline close grip bench - 50 degree angle
bar-10
70/155-5
90/198-8 - little too heavy
85/187-8,8,8, - 50 workset reps of bench pressing yesterday, 50 today, lots of volume!

DB row
85-10,10,10,10,10,10,

OK, this is a serious program. It started off fairly easy but rapidly got harder. Probably the hardest program I've done; At least it feels that way. Weeks five to eight training block started this week and has taken the program to a whole nother level of difficulty.

I've benched 4 times this week, every training session. Squatted/deadlifted 3 times. Definitely competition powerlifting focused. If it doesn't kill me I'm hoping for a PR somewhere somehow.

[cole]

hows calgary bb program going?

[Skid]

hows calgary bb program going?

I will say it's a dead serious advanced program. I wouldn't push through it if I wasn't competing. It is also intelligently designed, pushes you hard, but leaves you with a rep or two in the tank. Recovery is key, and my current physical Millwright job isn't helping as it affects my recovery. I'll be going back to an office job in the next couple weeks so that should help things.

[Skid]

Week 6
Warm up - 500M row

Squat
Bar-5
70-5
120-5
160-1
180/396-3,3,3,3, - 82% 1RM
155/341-5,5, 70% 1RM Back off sets

Comp Bench
Bar-10
70-5
110-3
138/304-3,3,3,3,3, - 82% 1RM
118/260-5,5, - 70% 1rm Back off sets

Stiff leg Dead lift
70/155-8
90/198-8,8,8, Going easy on these still

Side plank 30 second hold (both sides) - 1,1,1,

[Skid]

Deadlift
70-5
120-3
170-1
200/440-3,3,3,3, - 82% 1RM - 1st rep/set was the hardest. Had to reset a couple times on the first rep before it left the floor. Tweaked my mid back a bit too. Probably should have warmed up a bit more.
170/375-5,5, - 70% 1RM - back off set

3 count pause bench -
Bar-10
70-5
110-3
130/286-3,3,3,3, - 7-8 RPE

Squat
Bar-5
70-5
120-3
150/330-5,5,5, 68% 1RM

Wide grip cable row
180-10
270-10,10,10,

[Skid]

2 count paused squat
Bar-5
70-5
120-3
170/375-3,3,3,3,3, RPE 7-8

Comp Bench
Bar-10
70-5
125/275-4,4,4,4,4,4, 73% 1RM

Feet up bench T&G
115/253-4,4,4, RPE 7

Deadlift
70-5
120-3
163/359-5,5,5, 68% 1RM

Cable pull down
180-10
270-10,10,10,

[Skid]

Missed Friday's workout. Too tired and a bit burnt out. Felt good today

Warm up - 500M row

Squat
Bar-10
70-5
120-5
170-2
190/418-2,2,2,2,2, 86% 1RM - These felt good, went easy. RPE 7-8 set 4 video below
160/352-4,4, 72% 1RM


Comp Bench
Bar-10
70-5
120-2
145/319-2,2,2,2,2, 86% 1RM Vid below
120/265-4,4, - These felt light


SLDL
70-5
100/220-8,8,8,8, - Going up 10 kilos/workout. Still pretty light. Did these all with hook grip. I found a great video that explained a good way of doing it that works for me. Starting to harden up my thumbs! Vid below if interested...


Side planks - 45 seconds/side - 1,1, hardest exercise of the day!

[Skid]

Deadlift
70-5
120-3
170-1
190-2
208/458-2,2,2,2,2, 86% 1RM
173/381-4,4, 72% 1RM

3 count pause bench
Bar-10
70-5
110-3
133/292-3,3,3,

Squat
Bar-10
70-5
120-3
155/341-5,5, 70% 1RM - Squatted yesterday

Wide grip cable row
180-10
270-8,8, 8,8,

[Skid]

Warm up - 500M row

2 Count pause squat
Bar-10
70-5
120-5
170/375-5,5,5,5, RPE8ish

Comp Bench
Bar-10
70-5
120-2
133/293-3,3,3,3,3,3, 73% 1RM

Feet up T&G close(r) grip bench
130/286-3,3,3,3, RPE8ish

Deadlift
70-5
120-5
170/375-5,5, 71% 1RM

Cable pull down
180-10
270-8
310-8,8, - Due to 2:1 pulleys the real weight is around half this weight. That's as much weight as I can put on the cable set up currently. Need to build an extension.

[Skid]

Warm up - 500M row

Week 8
Fully committed now to going to IPF Masters World's in Mongolia. Paid the entry fee, booked the flights and hotel. Taking Turkish Air from Vancouver to Istanbul, then Istanbul to Ulanbator Mongolia. Staying there for a week and competing, then back to Istanbul and spending a week in Turkey to see the sights there. Then flying home. Flights are approx 11 hours to each stop. 2 months from now so better get training!

Squat
Bar-10
70-5
120-4
160-2
190/418-3,3,3,3, last couple sets felt the best. 85% 1RM ~ RPE 8ish
165/363-4,4,4, 75% 1RM

Comp Bench
Bar-lots
70-5
120-2
143/315-3,3,3,3,3, 85% 1RM ~RPE8-9
125/275-4,4,4, 75% 1RM - RPE easy

SLDL
Bar-5
70-5
110/242-7,7,7,7, Did these all hook grip - Adding 10KG each workout. Still light but getting my thumbs in shape

Side Planks - 45 seconds/side - 1,1, Hate these as I find them very hard.

[Hardartery]

Warm up - 500M row

Week 8
Fully committed now to going to IPF Masters World's in Mongolia. Paid the entry fee, booked the flights and hotel. Taking Turkish Air from Vancouver to Istanbul, then Istanbul to Ulanbator Mongolia. Staying there for a week and competing, then back to Istanbul and spending a week in Turkey to see the sights there. Then flying home. Flights are approx 11 hours to each stop. 2 months from now so better get training!

Squat
Bar-10
70-5
120-4
160-2
190/418-3,3,3,3, last couple sets felt the best. 85% 1RM ~ RPE 8ish
165/363-4,4,4, 75% 1RM

Comp Bench
Bar-lots
70-5
120-2
143/315-3,3,3,3,3, 85% 1RM ~RPE8-9
125/275-4,4,4, 75% 1RM - RPE easy

SLDL
Bar-5
70-5
110/242-7,7,7,7, Did these all hook grip - Adding 10KG each workout. Still light but getting my thumbs in shape

Side Planks - 45 seconds/side - 1,1, Hate these as I find them very hard.

Turkish Air is a pretty decent airline, the flights should be good. The lag gets some guys, but you are taking a week for Mongolia so you should be able to adjust if you have lag issues. Sounds like fun.

[cole]

Sounds awesome. forget the lifting part, Turkey and Mongolia will be lifelong memories. Istanbul seems real cool. jealous

[Skid]

Turkish Air is a pretty decent airline, the flights should be good. The lag gets some guys, but you are taking a week for Mongolia so you should be able to adjust if you have lag issues. Sounds like fun.

Thanks Hardartery! Not sure when I'm lifting yet but since all lifters have to take part in the opening ceremonies I'll get there a day before and hopefully have time to get rid of any jet lag.

Sounds awesome. forget the lifting part, Turkey and Mongolia will be lifelong memories. Istanbul seems real cool. jealous

Thanks Cole, yeah, really looking forward to the trip itself.

[Skid]

Deadlift
70-5
12--4
170-3
205/451-3,3,3,3, @85%1RM
180/396-4,4,4, @75%1RM All this volume is catching up to me. Getting fatigued. Doing farm fencing for the past 10 days hasn't helped either

3 count closer grip pause bench
Bar-10
70-5
110-4
130/286-4,4,4,4, RPE-7-8ish

Squat
Bar-10
70-5
120-4
163/359-4,4, Getting really tired, although the second set was easier than the first

Wide grip cable row
180-16,16,

[Skid]

I was having recovery issues so took an extra day off. Did yesterday's workout today.

Paused Squats - 8-9 rpe
Bar-10
70-5
120-3
170-2
190/418-2,2,2,2, video below


Pause Bench - varied grip throughout.
Bar-10
70-5
115/253-5,5,5,5,5,5, - 68% 1RM = light enough that I only rested a minute or so between sets

Feet up T&G
125/275-4,4,4,4, short rest here too. RPE-6-7

Deadlift
60-5
110-4
160-3
180/396-4,4, 74% 1RM

Cable pull down
180-10
225-10,10,10,

[Skid]

Warm up - 500M row

Squats
Bar-10
70-5
120-4
155-4
180/397-4,4,4,4,4, Went easy and felt good ~82% 1RM
155/342-4,4, Back off sets at 71%

Comp Bench
Bar-10
70-5
120-4
138/304-4,4,4, Normally my bench feels strong but today I was working for the last rep so dropped 3 kilos at 82% 1RM
135/298-4,4,4, - These went better
120/265-4,4, - Back off sets at 71%

BB Row
Bar-8
70-8
100/220-8,8,8,8,

Rolling planks-10,10,15, - new exercise so going easy on these.

[Skid]

Deadlift
70-5
120-4
170-4
200/440-4,4,4,4, - 82% 1RM
170/375-4,4, - 71% 1RM

Pin Bench - Going for RPE 7-8
Bar-10
70-5
120/265-4 Still a bit light
125/275-4,4,4,

Squat - light day, no knee sleeves, shoeless
Bar-10
70-5
120-5
150/330-5,5,5, - 68% 1RM

Did some wide grip cable rows and DB curls as well.

[Skid]

2 Count pause squat
Bar-10
70-5
120-4
170-4
180/396-4 - Was supposed to be RPE 9 then take away 5% for next two sets. Came close I think
170/375-4,4, - Squats were feeling good today

Comp Bench
Bar-10
70-5
123/271-5,5,5,5,5,5, These went easy with maybe 90-120 seconds rest between sets

Pause close grip @ RPE 8
123-4,4,4, Kept the same weight

Deadlift @ 68% 1RM
70-5
120-5
170/375-5,5, Went easy

Cable pull down
- did a few heavy sets